Fibre-rich foods support digestion by adding bulk and feeding a healthier gut rhythm — especially helpful if you deal with constipation patterns. Increase fibre gradually with water.
Ghana-friendly fibre sources
- Beans and lentils (red beans, black-eyed peas, etc.)
- Fruits with edible skins/pulp — prefer whole fruit — fruit vs juice
- Vegetables in stews and salads
- Oats and other whole grains you tolerate
- Groundnuts and seeds in sensible portions
- Local greens when prepared in your usual healthy ways
How to add fibre without misery
- One extra plant portion per day for a week, then another.
- Drink more water — hydration guide.
- Keep moving — walks help motility.
- If constipation persists, see constipation guide and a clinician for red flags.
FAQ
Is fibre powder required?
Food first; powders are optional tools.
Can too much fibre cause gas?
Yes — go gradual.
Medical conditions?
Some gut diseases need tailored advice — ask a clinician.
Build fibre from beans, fruits, vegetables, and whole grains while drinking water. Gradual beats a sudden bran assault.
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